Workout of the Day

STRENGTH

Sandbag Pick Ups
4 x 6, Building

Notes
Start with a comfortable bag to work on your technique and then build a bit each set as appropriate. Don’t rush your reps, take time between each to get organized.

ASSISTANCE

In 20:00 perform 3-5 sets of the following for load:
50′ Hip Bias Rope Pull
50′ Sled Push back
50′ Hip Bias Rope Pull
50′ Sled Push back

Notes
Pull a sled with a 50′ Rope using a hip-biased technique. Push the sled back. Repeat and then rest. Aim to increase the load each set.

Option to bike for about 1 min easy recovery between your sets as you trade off with other athletes in class.

---

CrossFit Group Class Programming Template (WK3/3)

Thank you to Miriam Barlow for helping all these people CALM THE F DOWN

Some inspiration for today’s Sled work

Workout of the Day

AMRAP 7 Min
1-3-5-7-etc. Reps Each:
Thrusters @ 135/95/65#
Bar Muscle Ups

Rest 7 Min

AMRAP 7 Min
3-6-9-12-etc. Reps Each:
Front Squats @ 135/95/65#
Kipping Pull Ups

Notes
Intent is to get through at least 4 rounds of each couplet. Scale accordingly to your current abilities.

The first section should challenge you in terms of gymnastic skill and load. The second section will be simpler… but not easy.

Barbell: Heavy weight you can do 3-5 thrusters with unbroken.

Gymnastics: Athletes may first choose a volume scale, for example:
1-2-3-4-etc. BMU
2-4-6-8, etc. Kipping Pull Ups.

When scaling further, choose a harder variation in the first section and an easier variation in the second section, relative to your skill and strength, for example:
A: Kipping Chest To Bar Pull Ups / Kipping Pull Ups
B. Strict CTB Pull Ups / Strict Pull Ups
C. Band Assisted Strict Pull Ups / Jumping Pull Ups

---

CrossFit Group Class Programming Template (WK3/3)

Our Director of Training coach Whitney Hubbard reviews the outline for our next 8 week cycle starting on 1/6

Calm the F Down Today!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

STRENGTH

Sumo Deadlift
4×5

Notes
Use notes from Fri 10/11/24 if you were here!

You can go sets across or build today, depending on your experience with this variation and the time it takes you to warm up. Work towards RPE 8/10 or so.

METCON

For Max Calories
2:00 Row or Bike
2:00 Rest
2:00 Bike or Row
2:00 Rest
1:30 Row or Bike
1:30 Rest
1:30 Bike or Row
1:30 Rest
1:00 Row or Bike
1:00 Rest
1:00 Bike or Row
1:00 Rest

Notes
This is a solo workout, but in large classes you’ll buddy up to share equipment with someone. Athlete A starts on the erg. Athlete B starts on the bike.

Each person works at the same time for a 2 minute interval. Then rest, switch equipment, and repeat on the second machine. Continue in this fashion for the following intervals.

Note your calories completed for each individual interval. This is your score.

Your goal is to find a tough pace from the beginning without redlining so you can work hard across all 6 intervals.

Part of what we’re training here is your ability to recover. Be intentional in your rest period:
-Keep your legs moving
-Slow your exhales down
-Close your mouth and nasal breathe as soon as possible
-Mentally commit to your next effort

---

CrossFit Group Class Programming Template (WK3/3)

Lago putting our vintage 48-star U.S. flag back up! We took it down during the recent renovations at 597, and last week, we rearranged some of the banners on the wall. We replaced the Reebok CrossFit banner with a new CrossFit banner and updated the Pride and BLM flags, moving them to a prominent position above the front desk.
As a fun fact, this flag was made sometime on or before 1959 when the union had not included Alaska and Hawaii. The flag was handmade by a seamstress in Brooklyn and was purchased as part of an estate sale from items found in her basement when she passed away.

The Sumo Deadlift

Free Nervous System Regulation Workshop Tomorrow!

On Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!

Register here!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Workout of the Day

STRENGTH

3-5 Progressive Sets
A1. 5 Half Kneeling DB Press + 5 Half Kneeling DB Windmill, ea side
A2. 30 Sec L-Sit on Parallettes

Notes
DB complex: Complete 5 presses and continue into 5 windmills. Rest as needed and repeat on second side. DB Press is ipsilateral: same side leg is forward as whichever arm is pressing.

L-Sit: Choose the hardest possible variation you can maintain position in for at least 10 seconds. You may accumulate time here, for example: 10 sec on / 10 sec off x 3 sets.

Scaling
A. 15 sec each side Single Leg Extended
B. 30 sec Tuck with alternating leg extensions
C. 30 sec Tuck
D. 30 sec Tuck on Matador

METCON

AMRAP 12 MIN
16 Alternating DB Power Snatches
16 Alternating DB Goblet Reverse Lunges
4 Wall Walks

Notes
Intent is 5-7 rounds. Scale load, volume, or movement complexity as needed.

Snatches and lunges are 16 total alternating, 8 ea.

DB: +/50/35/20#/-
Choose 1 weight to use for both movements.

Wall Walks:
A. 2-3 Full Range of Motion
B. 4 Partial ROM
C. 2x (10 Sec Angled Wall Hold + 10 sec Rest)

---

CrossFit Group Class Programming Template (WK3/3)

Seth Cousins, our first Member of the Month for 2025!

Interview by JB, unhinged photo by Liz

Originally from Bangor, Maine, and raised in Cranston, Rhode Island, Seth’s journey has taken him coast-to-coast – living in Seattle, Houston, San Francisco, and Washington, DC – before landing in Brooklyn in 2021. Seth joined Crossfit South Brooklyn in early 2022 after trying bouldering for a bit and has been a consistent presence ever since, showing up to class 3–5 times a week (when the stars align!).

What keeps him coming back? “The coaches and the community! This place is AMAZING.” Seth has made lasting friendships at the gym and loves the blend of challenging workouts and expert coaching. He credits CFSBK with helping him stay strong and healthy, and, as he puts it, “aging gracefully.” Not to mention, he’s still hitting PRs and has some very enthusiastic support from his wife!

Seth’s advice for new members? “Show up, work hard, be humble, be patient, and have fun! Oh, and help people put their weights away.”
We’re so grateful to have you as part of the CFSBK family, Seth!

Congratulations on kicking off the new year as our January Member of the Month!

Name (and any nicknames):
Seth Cousins

Where were you born, and where did you grow up?
I was born in Bangor, Maine and grew up in Cranston, Rhode Island. As an adult I have lived in Seattle, Houston, San Francisco, Washington DC, and now Brooklyn.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I found Crossfit in about 2017 at Crossfit MPH in Washington DC. I don’t remember exactly how I decided to try but I immediately loved the format. We moved to Brooklyn in 2021 and CFSBK was one of two gyms that were recommended to me. I tried bouldering/climbing as my major exercise for a few months but then joined CFSBK in February of 2022. I have been here ever since. I try to come 3-4 times a week, sometimes I can just make 2 but sometimes the stars align and I make it 4 or even 5 times.

What keeps you coming back to CFSBK?
The coaches and the community!

What does CFSBK mean to you?
This community here is AMAZING! I have made many friends here, some who I see outside the gym and many more who I get to talk to for a few minutes before or during class. I look forward to coming every time, even if I’m dreading some dumb biking for calories workout 🙂
The coaching is top notch. I feel constantly challenged but at the same time coaches are always checking on form, offering modifications, etc.

How has the gym changed your life?
Dude, I am aging gracefully! I’m still hitting PRs on some lifts, I feel strong and capable out in the world, my wife likes to see me with no clothes on. I can’t recommend this more highly.

Can you share a memorable experience or achievement from your time at CFSBK?
All of the special events are amazing – Wet Hot American Throwdown, Fight Gone Bad, Friday Night Lights during the Open. If I have to pick one it was completing my first full Murph a couple of years ago. It was a hard slog but I was ready for it thanks to the CFSBK community and there was just so much excitement and encouragement!

What are your current fitness goals?
I usually don’t have external goals like achieving a certain time or completing an event. I just want to feel good, be healthy, and have fun. That said, it would be great to do a faster Murph this year…

Program your dream workout:
Partner metcon: 5 rounds each of 5 heavy deadlifts, 10 kipping pullups, 20 box jumps while the “resting” partner holds a sandbag.

Program your nightmare workout:
Anything with biking for max calories!

Favorite and least favorite lift:
Favorite: deadlift or split jerk. Least favorite: snatch; something about the overhead squat freaks me out.

How do you spend your time outside of CFSBK? Do you have any hobbies?
I’m working for an early stage startup (obligatory plug: https://257.co) so that takes a lot of focus. I make wire sculptures & mobiles when I have the time and energy. Making dinner for friends! Travel, especially anywhere with good wine!

What are you currently recommending (books, shows, food, etc.)?
I had dinner at a delicious kosher restaurant a few days ago. “Delicious” and “kosher” aren’t usually words that go together but check out Malka on 72nd near Broadway.

Any advice for new CFSBKers?
Show up, work hard, be humble, be patient, and have fun! Help other people put their weights away.

Workout of the Day

PARTNER METCON

For time:
800m Run
-then-
20 Rounds of:
5 Hang Power Cleans
30 Double Unders
-then-
800m Run

Notes
Party like it’s 2025!

Intent is 18-24 min.

Partners will run together. When both athletes are back in the gym, they’ll trade full rounds of work on the couplet. 20 total, 10 each person.

Hit the first run hard, but leave enough in the tank to get right to work on the middle portion of the workout. Attack the second run with everything you have left.

Barbell:
135/95/65#
On the light side of medium and unbroken throughout
+/- 60% of a max power clean is a good guideline

DU:
Scale reps so you spend no more than 30 sec here.
Modify to 30 sec of attempts or 50 Single Unders.

Run:
Scale to 550m if your mile pace is under 10 min.
Orthopedic substitute is 1600-2000m Bike (1-1.25 miles) each time.

---

CrossFit Group Class Programming Template (WK3/3)

Start the new year by Calming the F Down!

This Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!

Register here!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.

Workout of the Day

STRENGTH

Overhead Squat
5 sets of 3 reps @ 2011 Tempo

Notes
Athletes may do sets across or build in weight. Use a two-second descent on each rep, to the depth that you own with heels grounded and elbows locked out.

PARTNER METCON

AMRAP 13 MIN
11 Kipping Toes to Bar
11/9 Cal Row
9 Burpees over the Erg

Notes
Partners alternate movements: Athlete A completes TTB, Athlete B completes TTB, A rows, B rows, etc.

Intent is short, tough efforts on repeat. Scale back reps or movement complexity on the TTB/burpee so no exercise takes you individually longer than 35 seconds.

Use the warm up period to get your transitions down! Team work makes the dream work.

---

CrossFit Group Class Programming Template (WK3/3)

Thats a WRAP on 2024!! Thank you to everyone who made CFSBK a part of their life this year and especially our amazing staff that keeps this big machine running.

How did we do in 2024?

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

---

Holiday Schedule

Tuesday 12/31 (NYE)

CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 1/1 (NYD)

CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm

Workout of the Day

STRENGTH

4-5 Progressive Sets
A1. Front Rack Box Step Up x 6-8 reps each side
A2. Strict Pull Up x Max Reps -1

Notes
On both movements, use a “slower-down, faster up” tempo, meaning you control the full range of motion in your descent after each challenging rep.

Box Step Ups: Use a box height that puts the top of your knee just above the crease of your hip. Start with an empty barbell, build as mechanics and strength allow. Keep any push off from the bottom leg minimal, especially as you fatigue. Before initiating the movement, shift most of your weight into the leg that’s on the box. Stand all the way up on theh working-side leg before the non-working leg steps to the box. You may leave your foot on the box throughout the set today. These are not alternating. Rest as needed between sides.

Pull Ups: leave 1 rep in the tank on each set.

Scaling:
Rx+ Weighted
A. Bodyweight
B. Negatives x 2 reps per round @ 51A3 Tempo
C. Box Pike or Band Assist

METCON

For Time:
60 KB Swings (32/24/16kg)
40/32 Cal Bike

Notes
Intent 4-7 min. You might need to go to the dark place today…

Chipper style workout. Move to the bike after finishing 60 Russasin KB swings. Choose a weight that you can do at least 20 reps with unbroken.

Athletes who are very comfortable overhead may choose to scale up to an American/Overhead swing, where the bottom of the bell finishes pointing at the ceiling. We will be going overhead tomorrow.

---

CrossFit Group Class Programming Template (WK3/3)

New Flexibility Class starts this Saturday!

Enhance your full-body range of motion with Fit & Flexy, an all-levels active stretch class designed to complement your CrossFit training. Each week alternates target areas to match the demands of the current CrossFit cycle, helping you move deeper, recover faster, and unwind after a tough workout—or a long week. With consistent attendance, you can aim for measurable mobility gains that translate directly into improved performance. Requests are always welcome to tailor the class to your needs.

As a bonus, it’s great cross-training for The Upsidedown Class (handstands!). Join us! Dogs welcome…Pet photos accepted in lieu of dog attendance

Schedule

Saturdays 10:10am-11am in the Annex

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment.

---

Holiday Schedule

Tuesday 12/31 (NYE)

CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 1/1 (NYD)

CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled

Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm

Workout of the Day

STRENGTH

Front Squat
3-3-3

Notes
In about 16 minutes, build to a heavy 3 on the front squat. Up to RPE 8/10, 1-2 reps left in the tank.

METCON

For Time:
130m Run
9 Front Squats
9 Handstand Push Ups OR Push Press
270m Run
12 Front Squats
12 Handstand Push Ups OR Push Press
400m Run
15 Front Squats
15 Handstand Push Ups OR Push Press

Notes
Use about 50-60% of your heaviest 3 in the strength piece. It should be a weight you can do each round in 1-2 sets. Barbell will come from the floor for these squats (power clean and get set OR full squat clean on first rep).

HSPU can be strict or kipping today. Prerequisite to kip is at least 1 full ROM strict rep when fresh!

HSPU Scaling:
A. Volume: 6-9-12
B. Range of motion: up to 1 abmat
C. Push Press!

---

CrossFit Group Class Programming Template (WK2/3)

Chimene tossing the 50lb DB around under the the eye of Judge Rebecca at Fight Gone Bad

“Lets calm the F Down” A Nervous System Regulation Workshop (Free!)

Next Saturday (1/4) from 2-3pm, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and is free!

Register here!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.

Workout of the Day

PARTNER METCON

For Time:

Row 4000m

AND

14 Rounds of:
10 Deadlifts (185/125/85#)
50 Double-Unders

Notes
Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion.

The workout is complete when each partner has done 7 rounds of work and the team has reached 4000m total on the erg!

Do not reset your erg today; keep it counting up to your total throughout the workout!

Barbell should be a light-moderate load that you could complete 10 reps unbroken, though you may strategize differently in the workout.

Double unders should be completed in under a minute. Scale as needed:
A. 30-40 Reps
B. 30-40 sec DU practice

---

CrossFit Group Class Programming Template (WK2/3)

Stephany F locking out a heavy deadlift

New Strength Cycle classes starting 1/6

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: Jan 6th
End Date: Feb 28th

Register here!

Eligibility
No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

Workout of the Day

ASSISTANCE

3-5 Rounds for Quality:
6-10 Kipping Pull Ups*
12-16 alt Dual KB Front Rack Reverse Lunges

Notes
Use this time to dial in your kipping pull-up technique. Here are some ideas of how to play…

Pull up progression:
Novice: 5 Kip Swings + 5 Band Strict Pull Ups
Intermediate, swing focus: 3-1-3 Kip Drill (3 swings + 1 partial/full pull up + 3 swings)
Intermediate, linking reps focus: Top down Kipping Pull Up (pause and push away)
Advanced: Unbroken sets and/or working towards Chest to Bar

STRENGTH

Wide Grip Bench Press
8-6-4-4

Notes
Take 2-3 warm up sets, then start with moderate load for the set of 8 and add weight each time.

Leave 1-2 reps in the tank on the first 3 sets and flirt with the edge on your final 4.

---

CrossFit Group Class Programming Template (WK2/3)

“Trying to make time for myself as a new mom can oftentimes be difficult. Diapers & Dumbbells provides me with the space and opportunity to focus on me, my physical strength, and mental health, as well as offering an environment to fellowship with other similarly situated moms. It has been one of the highlights of my postpartum journey!”
by current D&D participant Jhounelle (and Aaron!)

Finding your grip

Today’s bench press calls for a wide grip variation. Check out the 3:00 video below to see how to find your conventional grip, then take it 1-1.5x palm lengths wider for today’s lift.

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form